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Total Body Workout for Athletes – 3 Levels May 6, 2014

Filed under: Cross Training,Health,Strength Training — bigfootmarty @ 3:59 am
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The following program will strengthen the body and prepare you for training, games and/or practice Also useful for running and triathlon preparation.

They are simple and safe moves that will build the body and help prevent injury when participating in your chosen “game”. They are also easy to perform in your bedroom or out in the backyard.

 

The exercise include (but are not limited to) :

Squats, ( VAR.  Narrow Squat) ,   Good Mornings –(straight legged deadlifts) ,

Sumo Squats, Push-Ups, Lunges, …variety of AB moves.

OTHER MOVES: Step Ups ,Plank, Squat jumps, Heel Raises, Toe Raises, Burpees

Also includes: a variety of abdominal and CORE exercises and Jumping jacks and maybe even Jumping Rope.

BEGINNING

SQUATS   –                 3 x12 , (3 sets of 12)

GOOD MORNINGS–  3×12

Abs  –                           3×20

LUNGES–                     3×10 (first right leg, then left)

ABs     –                        3×20

PUSHUPS    –               3×10

ABS    –                         3×20

*** The exercises are performed in a circuit for maximum total body benefit- agility, muscular and stamina. If using for muscle / body building the individual exercises would be done in sets with a variety of repetition counts for each set.

INTERMEDIATE

SQUATS     –                    3×15

GOOD MORNINGS –     3×15

Abs       –                         3×25

LUNGES   –                     3×12

Abs   –                              3×25

PUSHUPS –                     3×12

Abs  –                               3×25

SUMO SQUATS   –         3×10

ABS      –                          3×25

 

ADVANCED

SQUATS –                         3×18

GOOD MORNINGS –       3×18

Abs   –                                3×30

LUNGES  –                         3×15

Abs   –                                3×30

PUSHUPS –                         3×15

Abs     –                               3×30

SUMO SQUATS   –             3×12

ABS   –                                3×30

NARROW SQUATS   –       3×10

Abs  –                                  3×30

 

SEE –  https://werunusa.wordpress.com/2014/05/06/basic-exercises-for-total-body-impact-for-athletes/

 

FOR INFORMATION ON THE EXERCISES

 

 

https://twitter/martyroddy

 

Basic Exercises for Total Body Impact for Athletes

The following exercise will be built into a perfect total body workout for amateur athletes to build their bodies and prevent injuries as they participate in their chosen sports. They are chosen because they can be performed at home or in the field without a gym and equipment.

They could be used in a careful way to build maximum muscle as a bodybuilding workout BUT that would be a different story.

The exercise include (but are not limited to) :

Squats, ( VAR.  Narrow Squat) , Squat jumps, Good Mornings –(straight legged deadlifts) ,

Heel Raises, Toe Raises, Sum Squats, Push-Ups, Burpees, Lunges, Step Ups ,Plank

Also includes: a variety of abdominal and CORE exercises and Jumping jacks and maybe even Jumping Rope.

The Exercises-

 

SQUATS [quads, hips, butt]

A)  Start in a standing position , FEET-  Armpit -width apart,  toes down and heels slightly off ground (in bare feet for best feel)  ,  arms relaxed at your sides.

B) Proceed into a squat by bending your knees and with pressure on ball of your feet -(don’t press heels into ground)

C) Without pausing or bouncing, return to the starting position by straightening your legs and relaxing your feet (don’t lock knees or press heels into the ground).

-Use your arms for balance and to maintain posture.

Breathe smoothly INHALE down/EXHALE up

: use ¼ or  ½ squats as you get started and get stronger

 VARIATIONNarrow Squat– feet directly below hips and butt- all other directions the same(targets different muscles)

***

SQUAT JUMPS

 Same as above but add a jump C) Jump up after returning upright. This a is a relaxed jump and you shouldn’t need shoes for this

GOOD  MORNINGS –(straight legged deadlifts) [hamstrings, butt, back]

A) Start in a standing position, Feet at Hip width.

B)  With head up and eyes forward, bend (with straight legs) and Touch your Toes

C) Tense your ABS  as you reach for  your toes, and use your Butt and Hamstrings  to lift

If you can’t touch your toes, reach as far as you can without straining.

D)  INHALE  down, EXHALE  up.

BENEFITS: This exercise will strengthen and lengthen the glutes (butt muscles) and hamstrings.  There will also be an impact in the core/torso and lower back.

***

HEEL RAISES

A)     Stand on step or curb- with toes on the edge and heels hanging off

B)     Slowly drop  heels down pause and lift slowly

C)     Repeat several times    (options- turn feet IN  and/or turn feet OUT ; to focus different parts of muscle)

***

TOE RAISES

A)     (barefoot) walk around room with heels-only on ground

B)      OPTION- while sitting, curl toes up toward knee as far as possible( hang shoe on toes for resistance)

***

SUMO SQUATS

A)     Stand with feet  slightly wider than shoulder width- toes POINTED out

B)     Squat down  to a spot  parallel ( or higher)  floor

C)     Maintain a firm/stable and upright posture

D)     Pause briefly and return- slowly

BENEFITS- Strengthens thighs and hips in a different range and focuses strain on the  sartorius muscle which stabilizes leg and supports the run and can limit pain from other issues.

***

PUSH-UPS

A)  Lie on the floor face down and place your hands at shoulder width then press up and HOLD your torso up at arms length. (this is also a variation of The PLANK position)

B)  Lower yourself downward until your chest almost touches the floor as you inhale.

C)  Now breathe out and press your upper body back up to the starting position while squeezing your chest.

D) A  brief pause at the top contracted position,- engages the CORE then begin to lower yourself downward again for as many repetitions as needed.

***

BURPEES    

A) Start in a standing position , FEET- Hip/Armpit -width apart,  toes down and heels slightly off ground ,  arms relaxed at your sides

B) Squat down , lean forward at bottom, place hands on ground in front, shoulder width apart

C) Kick feet back and together

D) Jump feet forward

E) Stand up to complete the Squat

Breathe comfortably throughout, as if running. This is a total body exercise and will have you BREATHING.

BENEFITS: This is a Total Body movement- hips, butt, thighs, shoulders, chest, hands, feet all benefit.  Lungs and heart can really benefit from the aerobic/anaerobic possibilities of this movement.   (If you add a pushup during the down phase you expand the muscle impact.  *8 Count Bodybuilder)

***

LUNGES    (standing )

A)     Split legs- Right leg forward- Shin vertical; left leg stretched back

B)     Slowly drop back knee to ground and stand back up

C)     Do several repetitions and reverse feet

D)     Repeat reps after feet reversed.

Perform slowly and stay in place- walking or forward stepping lunges put a lot of strain on the knee and all the connective tissue.

***

STEP UPS

A]  Stand up straight and upright behind a platform or step This is your starting position.

B]  Place the right foot on the platform. Step up on the platform by extending the hip and the knee of your right leg. Pressing the foot “through” the platform; lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out / exhale as you execute the force required to come up.

C] Step down with the left foot by relaxing the hip and knee of the right leg as you inhale. Return to the original standing position.

D] Repeat for the desired number of repetitions and then perform with the left leg.

Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg .

***

 PLANK

1] Starting with the pushup position is the easiest way to get into the plank. – drop elbows to floor directly under shoulder with forearms/hands flat on floor .

2] Keep the torso straight like and Arrow or PLANK.- from toes to top of head

3] Head is relaxed and up but looking at floor

4] Curl Toes under, engage abs and glutes to remain Rigid

5] Pull belly button up to spine

6] Keep neck and spine neutral

7] Flex your abdominals and squeeze your glutes

 

Plant Based Fuel – Food for the Body, Mind and Road May 4, 2014

Filed under: Blogs/Articles,Carbs,Fats,Food,Food-Fuel — bigfootmarty @ 9:16 pm
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As an athlete I have focused on food and fuel through all of the fun. It was all fun and games when I was a teen and 20 year old football player. Just grab a plate and FILL IT UP ( 8-9 meals a day) . Football ended and life began.

After college I became a runner for fun, fitness and adventure and I also continued to EAT but it was for life and not to Play. After many years of careful eating and training I had some problems and looked at my diet. For reasons related to my body I switched to a plant based diet some years ago. It has been pretty good for me and I have enjoyed the trip.

My Vegetarian history:

A number of years ago while struggling with inflammation and the pain in my feet [plantar fasciitis] – I did some research that led me to realize that dairy was a contributing factor to the foot pain and lack of healing. I made the decision to drop dairy from my diet [bye bye cheese/cracker, pizza, yogurt ice cream- I THOUGHT] .

This change had amazing results – in 5 weeks from the switch I felt relief from the pain that tortured me for 14 months. {AND I have been pain free in my FEET ever since that time}

A few years after going dairy free I went all the way to a plant based diet. This has had great lifestyle and comfort benefits. Hard to tell how or if it is helpful as an athlete since I am having fun and staying fit and no longer pushing it at a competitive level.

 

 

WHAT QUESTIONS DO / DID I HAVE AS A PLANT EATING ATHLETE:

A] Could I get enough calories to be satisfied and have enough fuel?

B] What about all the talk about PROTEIN?

– How much protein is in plants?

-How much protein do I REALLY need?

C] What athletes are vegetarian/vegan?

D] Where can I eat?

E] What about recipes and cookbooks?

 

 

The following websites and blogs are some that I visit regularly for info, entertainment and of course recipes.

http://meatfreeathlete.com/index.php/about

Loaded with fun info from a meat free athlete for new and experienced athletes on a plant based diet.

** From the BLOG ABOUT page- “Hey, I’m Anne-Marie Campbell, the founder of Meat Free Athlete. Welcome! MFA is the result of my passion for sports, fitness, nutrition, and veganism. It’s a vegan resource and blogging community to share and learn about the advantages of vegan nutrition and how it will benefit you in an active and compassionate lifestyle. Everyone is welcome!”

http://www.vegetarianrunner.com/

 

From the site:   “Vegetarian diets are more and more common every day. People choose to eat a vegetarian diet for a number of reasons such as cultural, moral or health reasons. As a runner, your diet is important not only for maintaining good health, but also to ensure top performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel. A nutritionally sound vegetarian diet is possible if enough nutrients are consumed from a wide variety of foods but a runner who consumes a poor vegetarian diet may be at risk for nutritional deficiencies as well as poor physical performance. 

 

http://www.veganfitness.net/home/

As a lifelong athlete and now a 50+ fitness/health focused person I love the variety of conversations on this forum and the site.  Hop in join and share/learn.

http://www.nomeatathlete.com/

This site has a lot of great information on running, diet, fitness, gear and other topics related to a healthy performance based lifestyle.

There is a valuable focus on education and shared knowledge.

From the ABOUT page- “No Meat Athlete is about giving you tools, not preaching. We’re all about training tips, recipes, advice on how to transition, and the occasional dose of inspiration — so that even if now isn’t the time for you to start eating less meat (but especially if it is), you’ll know you’ve always got someone in your corner to help you out.

 

http://www.greatveganathletes.com/

This site is loaded with great stories and information about several athletes who are vegan and continue their pursuit of health and performance.

From the site: “Many of the most successful sportspeople worldwide are now vegan. While they may differ in that they have decided to go vegan to avoid animal cruelty, for their health, to reduce environmental impact, or other reasons, they have one large similarity. They have proved that excellence and veganism often go together.

Myths still persist that state that it is not possible to be vegan and be successful in sport. These myths do not have a foundation in science, and athletes build muscle, endurance and ability on plant sources and many go on to achieve great things. The performance of these athletes is proof that veganism can and does enable excellence.”

http://thriveforward.com/

From the site:

  • Learn from experts on how to eat, train and cook to promote optimal health
  • Explore video lessons relevant to you—be it energy, sleep, body composition, strength and endurance training, easy ways to prepare plant-based meals at home, or even how to eat more sustainably
  • Dive into recipes, meal plans and a wealth of supplemental materials

A variety of sites for and about Plant based diets:

http://plantbasedresearch.org/articles/fueling-vegetarian-vegan-athlete

http://vegweb.com/

https://www.vrg.org/

http://www.veganlunchbox.com/loaf_studio.html

http://www.veggieboards.com/

 

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